Switch up your lifestyle with these easy low sodium (salt) recipes from the Association for Dietetics in South Africa

Lentil, Pea And Sweet Potato Curry

THE legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.

Also, eating dry beans, peas and lentils at least four times a week can help prevent weight gain and other health problems, including cardiovascular disease, diabetes and cancer. It also improves gut health.

2 tbsp avocado oil

2 onions, finely chopped

2 cloves garlic, minced (crushed) 2 carrots, finely chopped or grated 2 tsp grated fresh ginger

2 tsp ground coriander

1 tsp ground cumin

1 tsp ground tumeric

1/2 tsp ground cinnamon

1/2 tsp chilli powder

1 large sweet potato, peeled and cut into bite-size cubes

1/2 cup red lentils

5 tomatoes, chopped

1 cup reduced fat coconut milk

1 tsp garam masala

1 pinch of salt

1 tsp honey or brown sugar

1 cup basmati rice

1 cup green peas

2 tbsp chopped fresh coriander 1 tbsp lemon juice

Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.

Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chilli and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.

Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.

Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally. While the curry simmers, cook the rice.

Add the peas to the curry and simmer, uncovered, for 5 minutes.

Remove from the heat and stir in the coriander and lemon juice.

Serves 6.

SERVING SUGGESTIONS

Tomato and onion salsa: Combine 2 tomatoes chopped and ½ onion finely chopped. Season, mix and enjoy served with your curry.

Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.

VARIATIONS

Replace the coriander with fresh mint. Serve with naan bread instead of rice. For more nutrients add in a cup of frozen veg.

Source and image: Taryn Littleton for the Association for Dietetics in South Africa